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1. Stand on a flat surface on one leg.

2. Try and maintain this position for 20 seconds without toppling over or getting disbalanced.

3. For progression, you may do the same thing with eyes closed.

4. You may even wish to do it on a balance board for further progression.

Sets/Reps: Hold for 20 seconds, perform 2-3 sets per leg.

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1. Side Lunge: Step out to the side toward 3 o’clock with one leg, keeping the opposite leg straight. Lower your hips toward the bent leg, keeping your chest upright. Push back to the starting position.

2. Backward Lunge: Step directly backward toward 6 o’clock with the same leg, lowering your hips into a lunge. Push through the front heel to return to standing.

3. Backward Angled Lunge:Step diagonally backward toward 8 o’clock with the same leg, lowering your hips in a controlled lunge. Push through the heel to return to the starting position.

4. Now repeat these 3 point lunges on the other leg.

Bare in mind, proper form in key to avoid undue stress on joints. Slow, controlled movements should be maintained and avoid leaning forward during any lunge.

Sets/Reps: Perform 3 sets of 3 reps per direction.

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1. Tie a resistance band around your ankles and flex your knees.

2. Take a step away from your body making sure your ankle is under your knee.

3. Keep the band taut to ensure constant tension.

Sets/Reps: Perform 10-12 steps in each direction for 2-3 sets.

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1. Stand on one leg on a stable surface.

2. Lean your trunk forwards.

Hold 10-12 seconds, perform 5 reps per leg. If you feel confident with it, you may even wish to do it with your eyes closed for some added adventure. This will give you bonus points in neuromuscular control and stability. But make sure you do it under supervision as this can make you wobbly.

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1. Begin in a forearm plank position.

2. Rotate your body to balance on one elbow and the side of your foot, forming a straight line from head to heels.

3. Lift your top leg up, hold for at least 10 seconds, then lower it without touching the other leg.

Sets/Reps: Perform 3 sets of 6-8 reps with 10 seconds hold per side.

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Even though you progress to full range Nordics during this phase, you will still do assisted on the days you are unable to perform unassisted one. Instructions remain the same as above.

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1. Begin in a forearm plank position with elbows directly under shoulders and feet hip-width apart.

2. Engage your core to keep your body in a straight line from head to heels.

3. Hold this position for 20-30 seconds, or as tolerated. Any progression should be as per body tolerance.

Sets/Reps: Start with 2–3 sets of 20–30 seconds and progress by adding 5–10 seconds every 1–2 sessions. Aim to reach 90-120 seconds per set by the end of Week 2 or as tolerated.

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1. Lay on your back, propping your heels flat on the ball with your legs extended.

2. Ensure your palms are flat on the floor to brace yourself

3. Now begin to hinge at your knees to curl your legs. towards your buttocks, while squeezing the hamstrings.

4. Extend your knees to roll the ball out.

This exercise will be introduced towards the end of the phase, when you are more comfortable with the other exercises. The focus here is mostly on the curling part, where you bring the ball in.

Sets/Reps: Start with 2 sets of 5 reps in week 2 or as tolerated.

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1. Place a knee pad on the floor and kneel on it, while a partner assists in holding your ankle from behind. Cross your arms across your chest.

2. Ensure your hips remain extended as you gradually lower yourself to a parallel position with the floor, maintaining control as tolerated.

3. Use your hands to gently catch yourself if needed and push back to the starting position while maintaining a straight upper body.

Sets/Reps: 3 sets 6 reps

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This form should be completed during your follow-up visit with your rehabilitation specialist to ensure your body is ready for the next phase. All questions in this form must be answered "Yes" in order to progress to the next phase. If any answer is "No", that’s completely okay. It just means we will spend a bit more time strengthening that area before moving forward. Remember, rehab is not a race.

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Physical Readiness to Progress from Phase 1 to 2

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(Adapted from Heiderscheit et al., 2010; Schmitt et al., 2012)

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We will continue with this exercise, focusing more on the eccentric phase as well now.

1. Lay on your back, propping your heels flat on the ball with your legs extended.

2. Ensure your palms are flat on the floor to brace yourself

3. Now begin to hinge at your knees to curl your legs towards your buttocks, while squeezing the hamstrings.

4. Extend your knees to roll the ball out.

Sets/ Reps: 3 sets, 8-10 reps.

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You may feel free to do single leg supine bridges on the floor if you are experiencing delayed onset muscle soreness.

Cue here is: Keep your hips high like you’re holding a tray of water on them. Spills not allowed.

Sets/Reps: 3 sets, 10-12 reps

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If there is no drop in technique while doing this exercise, you may progress to a smaller BOSU ball or tie a resistance band around your ankles.

1. Pull the ball in without snapping.

2. Then slowly extend the legs.

3. Focus on eccentric control. Keep hips up and core tight throughout.

Sets/Reps: 2-3 sets, 6-8 reps.

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1. . Tie a resistance band to a fixed overhead surface, such pull-up bar,

2. Place a knee pad on the floor and kneel on it, while a partner assists in holding your ankle from behind.

3. Use both hands to grab the band behind your head.

4. Ensuring your hips are in extension, gradually lower yourself to a parallel position with the floor as tolerated.

5. Flexing your hamstrings, pull yourself back to the starting position while keeping your upper body in a straight line.

Repeat 3-5 times for 2-3 sets with partial ROM

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1. Use a barbell and add weight as tolerated.

2. Stand with feet shoulder-width apart, arms holding the barbell in front of your thighs.

3. Keep your back straight and shoulders back while hinging at your hips. Ensure proper form to minimize strain on the lower back.

4. Engage your core and glutes as you lower the barbell close to your body, ensuring the weights “shave” against your legs.

5. Drive through your feet as though pushing the floor away to return to standing.

Sets/Reps: 3 sets, 6-8 reps. Start with at least 15kgs. Being in this phase means you're ready to load with confidence, so do not be shy to progressively overload.

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1. Stand on one leg, holding a dumbbell or kettlebell in the opposite hand.

2. Begin hinging at the hips while slightly bending the standing knee.

3. Lower the weight towards the floor while extending the opposite or the non-weight bearing leg behind you.

4. To avoid rounding the spine, maintain a straight back and engage your core.

5. Return to the starting position by driving through the heel of the standing leg.

Sets/Reps: 3 sets of 8 reps. Start with at least 12kg kettle bell or barbell and progressively increase the weight with confidence.

NOTE: Note: The athlete in this video is performing the movement with the weight in the same hand as the working leg, which is a more advanced variation of the exercise. You are advised to start with opposite arm, opposite leg for better stability.

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1. Begin from a starting point and take an exaggerated stride towards your right, driving the knees high yet landing softly on the balls of your feet.

2. Follow this by taking another exaggerated stride towards your left, maintaining control and balance.

Reps should be 3 per side for 3 sets. Take 2 mins break in between.

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This form is different to the one posted earlier and is more specific on your progression from Phase 2 to 3. It should be be completed during your follow-up visit with your rehabilitation specialist. All instructions remain the same as before.

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Physical Readiness to Progress from Phase 2 to 3 form

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Adapted from Heiderscheit et al. (2010) and Schmitt et al. (2012)

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1. Stand on a box approximately 14–16 inches high. (The video demonstration shows athlete jumping from a higher plyometric box but you can start from a lower box and increase as you progress).

2. Jump off the box and land softly on the balls of your feet, immediately followed by a vertical jump.

3. Focus should be on quick ground contact and soft landings.

Sets/Reps: Start with 3 sets of 3 reps.

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1. Set up 2 cones in an "L" shape — 5m forward, 5m to the side.

2. Sprint to the first cone.

3. Plant your outside foot and cut sharply 90° to the side cone.

Do 3 sets of 3-4 cuts per side. Rest 45–60 seconds between reps and 2 minutes between set.

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1. Set up 1 cone 10m away.

2. Sprint to the cone, plant hard, and turn fully to sprint back to the start

Repeat 2-3 times per side. Rest 45–60 seconds between reps and 2 minutes between set.

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To calculate your score, add up your scores and divide by 10. The grading criteria is as follows (Glazer, 2009):

60 = full confidence to return

40 = moderate confidence

20 or below = low confidence, may need more time.

Don’t worry if your score is below 20. It does not penalise you. It simply helps your rehab team to support your journey with input from experienced coaches and, if needed, sports psychologists.

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Psychological Readiness to Progress from Phase 1 to 2

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(Based on the I-PRRS scale - Glazer, 2009) Please select a number between 0-100 for each item, where 0 = no confidence, 50 = moderate confidence, and 100 = utmost confidence.

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This is different than the other form you filled before, which makes it more specific to your progression from phase 2 to 3. Everything else remains the same.

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Psychological Readiness to Progress from Phase 2 to 3

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(Based on the I-PRRS scale – Glazer, 2009) Please select a number between 0–100 for each item, where 0 = no confidence, 50 = moderate confidence, and 100 = utmost confidence.

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Place 4 cones in a T-shape.1 base cone (start point), 1 cone 10 yards straight ahead and 2 cones 5 yards left and right of that top cone.Then:
1. Start at the base cone.
2. Sprint forward to the top cone → shuffle left → shuffle across to the right cone → shuffle back to center → backpedal to the start.

Stay low and tight during shuffles, dont cross your feet. Repeat 2-3 times, taking 2 mins break in between.

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1. Place 4 cones as shown in the picture, 5m apart and angled at 45 degrees.

2. Start at the first cone.

3. Sprint forward and cut sharply around each cone in a zig-zag pattern.

4. Focus on quick direction changes, low body position, and controlled deceleration at each turn.

5. Finish strong past the last cone

Do 1 full length for 2-3 sets, resting 2 mins in between.

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https://forms.gle/Ux8vM9KRotmUptVN9

Your final readiness form. If you get signed off on this one, you are going back to the field. Yay! If you don't, there is always a next time. Keep at it. Just a reminder, instructions remain the same as above.

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Physical Readiness to Progress from Phase 3 to Return to Play

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This form is specific to your readiness to return to sport. It is absolutely alright if you do not feel 100% confident just yet. As always, this form is just another way to open up a conversation about it, nothing else.

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Psychological Readiness to Progress from Phase 3 to Return to Play

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(Based on the I-PRRS scale – Glazer, 2009) Please select a number between 0–100 for each item, where 0 = no confidence, 50 = moderate confidence, and 100 = utmost confidence.

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For this phase, your session RPE (sRPE) should stay between 3–5. The focus is on rebuilding confidence and gradually reintroducing movement. Higher intensities will come later as tolerance builds.

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For this phase, your sRPE score should be between 4–6, with some sessions possibly reaching 7 by the end of the phase. This reflects moderate to moderately hard effort, which is essential for building eccentric strength and control without overloading your system.

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At this stage, you will need to show you can handle a score of 6-8 consistently and pain free.